Revolved Seated Forward Bend / Parivrtta Paschimottanasana

Revolved Seated Forward Bend

  • Parivrtta Paschimottanasana

Parivrtta Paschimottanasana is a intemediate level yoga asana performed in the seated position. The name is derived from the Sanskrit words ‘parivrtta’, means revolved, ‘paschima’, means back, ‘uttana’ means stretched out, ‘asana’ means posture respectively. The seated twist along with a bind in Parivrtta Paschimottanasana helps to stretch and lengthen the muscles of the spine, shoulders, arms, and abdomen. These muscles are strengthened by being contracted and stretched, which further increases the flexibility. This posture activates Muladhara (Root) Chakra, which provides a sense of stability and security.


Steps to do Revolved Seated Forward Bend / Parivrtta Paschimottanasana

  • Sit in Dandasana.
  • Stretch the right arm towards the left foot. 
  • Twist the right forearm and the right wrist, so that the right thumb points to the floor and the right little finger points up.
  • Then with the right hand hold the outer side of the left foot. Take a breath. 
  • Now, breath out, stretch the left arm over the right forearm keeping the left wrist up. 
  • Twist the left forearm and the left wrist so that the left thumb points to the floor and the left little finger points up. 
  • Hold the outer side of the right foot and take a breath. 
  • Breath out, twist the trunk about 90 degrees to the left by bending and  widening the elbows. 
  • Move the head between the arms and look up. 
  • The back portion of the upper right arm near the armpit will rest across the left knee.
  •  Try and rest the right side ribs on the left thigh. 
  • Breath in, release the hands and move the trunk back to its original  position. 
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Tips for beginners

  • Use a strap to span the space between your hands and feet if you are having trouble catching your feet with your hands.
  •  Simply grip both ends of the strap with one hand and bring the other to your sacrum rather of catching your foot with the opposing hand.
  • Gently twist away from the arm that is holding the strap while you work to lengthen your spine.

Benefits

  • Tones the abdominal organs 
  • Improves digestion 
  • Improve circulation 
  • Therapeutic for mild backaches 
  • Increases vitality 
  • Lengthens the sides of the torso 
  • Reduces anxiety and stress

Watch out for

  • Anyone suffering from severe lower back pain or injuries should avoid this posture
  • Anyone with low blood pressure, migraine or vertigo should avoid this posture

Variations

  • Parivrtta Paschimottanasana itself is a variation of Paschimottasana
  • However preparatory yoga poses that should be practised necessarily to get into final pose are Parighasana (Gate Pose), parivritta Trikonasana, Paschimottasana